fall break and COTE

Important notes for this week:

Fall break starts at the end of this week and goes into next Mon & Tue.  Only those actively racing cross country for the team are required to stay on campus through the break.  If you have any questions, ask your coaches.

We have identified ten women and ten men who will compete at Louisville in two weeks.  We will travel a total of twelve to Louisville, however.  So this weekend we will compete a group of women and men at Furman.  Both races are 5k.  From this group we will select the additional two women and two men who will then compete at Louisville.  For those not competing at Louisville we hope to arrange for competition at Berry that weekend.

Lastly, from the Performing Under Pressure session, we know we have to bring a COTE of armor to our competition.  Let's work on that by bringing it to practice err day all day!

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:00 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
women:
+ 6 x 800 on cinder loop, r= equal time rec
+ 1600 @ AT on track
+ general strength circuit
men:
+ 80% running on park 2000m road loop, 3 x 5k, r= 90"
+ 3-4 x 200 on track, r= 200j
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:15 AM in green room
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
light aerobic running on own + 3 x 200 @ race pace
+ travel to Greenville in late afternoon
those not competing (7:00 AM):
800j + mcmillan wu
+ 5-6 x 1600m @ ~91%, r= 3' (track or cinder loop)

saturday
those competing:
shake-out in early AM
+ Furman Inv, w5k @ 8:30 AM / m5k @ 9:00 AM
those not competing:
aerobic running on own
+ stretching

sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

moving the OBLA curve

"For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm"


monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
+ AT running on park 2000m extended lake loop
(w = 5000m / men = 6000m)
+ 4-5 x 400m on cinder loop, r= 45"
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:30 AM in freshman gym
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
travel to Spartanburg right after lunch
light aerobic running on xc course + 3 x 200 from line
those not competing:
AM time tbd, 4-6 x 1600m, r= 3'

saturday
those competing:
shake-out in early AM
+ Upstate Inv, w5k @ 9:00 AM / m8k @ 9:45 AM
those not competing:
aerobic running on own
+ stretching

sunday (VOLUNTARY)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

back to work

Quick note about Tuesday's 3000m - start will be at 7:00 PM, so we will meet at 6:15 PM to warm-up. Pizza for everyone afterwards, everyone should plan on being there to support those who are running!

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)

800j + mcmillan wu

+ 1 x 400m fast with 400m jog rec on park cinder loop

+ 1600's @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit
***6:15 PM - for those running 3000m

wednesday (3:30 PM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:30 AM in freshman gym

800j + dynamic wu & speed ladder

+ 6-8 x 40m ramp sprint from stand start

+ light aerobic running

+ work on A march

+ mcmillan core

friday (6:00 AM)

800j + mcmillan wu
WOMEN:
workout - tbd
MEN:

+ 1 x 400m fast with 400m jog rec on park cinder loop

+ 80% strong aerobic running on park lake loop

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

music city bound

"For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm"

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
+ 1 x 400 fast + 400j + 1000 road/cinder hill loops
(1st 500 @ ~90%, 2nd 500 @ ~80%, 100 float recovery)
w= 6-8 / m= 8-10
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ 6-8 x 40m ramp sprint from stand start
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
travel to Nashville
light aerobic running on xc course + 3 x start from line
those competing at UNG:
light aerobic running on own + 3 x start
those not competing:
AM time tbd, workout tbd

saturday
those competing:
Vanderbilt, m8k - 9:00 AM CT / w5k - 10:00 AM CT
UNG, w6k - 8:15 AM / m8k - 9:00 AM
those not competing:
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

man's search for meaning

As with last week, reminder if at all possible, try to do the majority of your mileage on Wed and Thu in the morning on your own.  With Tuesday's 80% run, let's focus on increasing the distance, so paces may be adjusted a little conservatively. And Friday, the pace for the 1600's will move towards 88%.

And with no school on Monday, take 4:22 to listen to Viktor Frankel talk about how we elevate each other to reach our potential...

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***no yoga with Jenna today but can do on own

tuesday (6:00 AM)

800j + mcmillan wu

+ 80% strong aerobic running on park lake loop

+ general strength circuit

wednesday (3:30 PM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ 6-8 x 40m ramp sprint from stand start

+ light aerobic running

+ work on A march

+ mcmillan core

friday (6:00 AM)

800j + mcmillan wu
+ 1 x 400m fast with 400m jog rec on park cinder loop
+ 1600's @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

if you ain't first, you're last

In deference to our season's opener being in Talladega country, this infamous quote from Ricky Bobby seemed fitting.

As with last week, reminder if at all possible, try to do the majority of your mileage on Wed and Thu in the morning on your own, leaving just 2-3 miles for the afternoon.  This week we can use some time on those days for the 4th and 5th year people to tell everyone a little about themselves.  And early in the week this post will be updated with race times and departure times.  For planning purposes now, Friday's departure for those racing will be no earlier than mid-afternoon.

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***(3:30 PM - in freshman gym) Voluntary Yoga with Jenna

tuesday (6:00 AM)

800j + mcmillan wu

+ 20' of AT (anaerobic threshold) running on track

+ 6 x ~115m  Cherry St hill w/ jog down rec

+ general strength circuit

wednesday (3:30 PM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ 3 x 200m at race pace in spikes

+ light aerobic running

+ work on A march

+ mcmillan core

friday

shake-out and departure time - tbd

COMPETITION, w= 4k / m= 5k

those not competing:

6:00 AM workout - tbd, on track

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (VOLUNTARY, time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

#TogetherWeSwarm

After maybe the wettest first week of practice ever, the forecast for this week looks pretty good!  A solid week of training is on tap, let's make the most of each day.  Reminder if at all possible, try to do the majority of your mileage on Wed and Thu in the morning on your own, leaving just 2-3 miles for the afternoon.  This will give us some flexibility in the afternoons to add some beginning steeple work, some form work, testing, etc.  And some great feedback last week from those who worked with Jenna on Monday with yoga.  Take advantage of it if you can!

Also, don't forget the men's & women's track & field team meetings on Tuesday @ 3:15 PM.

Lastly, the coaches know everyone's name...are you there yet?

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***(3:30 PM - in freshman gym) Voluntary Yoga with Jenna

tuesday (6:00 AM)

800j + mcmillan wu

+ 1600's on park cinder loop @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit
*3:15 PM - m & w track & field team meetings @ McCamish Pavilion

wednesday (3:30 PM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills
(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ 6 x 90m (30m ins & outs) in spikes

+ light aerobic running

+ med ball throws; 5 x BLF + 5 x OHB

+ work on A march

+ hip and/or core work

friday (6:00 AM)

800j + mcmillan wu

+ 1 x 400 fast + 400j + 45-50' of 1000m hill loops @ 80%, r= 100 float

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room